Tag: anxiety

Feeling anxious about restrictions being lifted? Here’s how you can stay in control

Excellent advice from the National Wellbeing Hub …

The majority of Covid restrictions in Scotland have now been lifted. For many this will signal the beginning of the end of the pandemic, and a return to ‘normality’.

For some of us though, this is going to be an anxious time. We might be feeling anxious about going out, meeting friends, or going back into offices without the previous social distancing measures that were in place. This reaction is normal, and there are some simple things that you can do to help yourself.

If you’re worried about going back to the office speak to your line manager – they should be able to reassure you about what will be in place to keep you safe when you return.

Equally, if you’re going to be working from home for a little longer and are concerned about the impact this is having on your mental wellbeing, raise these concerns.

We’ve put together some helpful tips on Working from Home as well as some on Supporting Teams to help managers support their staff.

If you’re worried about getting back into ‘normal’ life, talk to friends, family or trusted colleagues about how you’re feeling. You might find they share your concerns – support one another through these times.

Most places are going to feel busier, but with cafes, pubs, restaurants, and shops more accessible, outdoor spaces like parks and public gardens may be that bit quieter.

You might feel more comfortable easing yourself back into things by meeting people outdoors to begin with. Just because we can meet more people in more places doesn’t mean that we have to. Take things at your own pace and build up confidence gradually.

The pandemic has taught us all how to keep connected at a distance, and to develop creative ways of keeping ourselves entertained. Just because things are opening up again doesn’t mean we can’t continue with some of these things.

When you are out and about, try to keep in mind some of the things we still have to keep us safe from the virus such as wearing a face covering in shops and on public transport. Most of us will now have had both doses of the vaccine. While this won’t make you invincible, it does make it much less likely that you will catch Covid and that the severity of illness is lessened.

Think about your breathing. Taking slow, deep breaths, in through the nose and out through the mouth, as you’re walking out the house. Have a listen to this 10-minute guided relaxation podcast.

Keep a routine. Regular sleep and activity will help you feel more in control. If you’re having difficulty sleeping, try Sleepio.

Be kind to yourself and other people. We’ve never had to deal with a situation like this before, so don’t be hard on yourself for the way you’re feeling. Try not to be too hard on others either. It can feel frustrating seeing people slip back into the ‘old normal’, but remember, restrictions have been tough for everyone and we will all feel differently about the easing of restrictions.

Try one of these apps. Daylight or Feeling Good are very helpful for managing anxiety, and Silvercloud has a number of programmes to help reduce stress and build resilience. Visit the Free apps and online programmes page of this site for details on how to register for these.

If you can, listen to or view our webinar session on Using Mindfulness to cope with anxiety about a Post-Covid future. You can watch a video of the session here or you can find a podcast version here, which is also available on our Spotify page.

For more tips to help with anxiety, follow this link to visit Clear Your Head.

National Wellbeing Helpline 0800 111 4191

People in Lothians urged to take things at their own pace as restrictions ease

Almost half of Scots have found meeting up with others more overwhelming than expected

People in the Lothians are being encouraged to take things at their own pace as restrictions ease, as research reveals almost half of Scottish adults (43 per cent) who have met up with others have found it more overwhelming than expected.

The Scottish Government’s Clear Your Head campaign has been designed to help people look after their mental health as life gets busier, providing hints and tips to help those feeling nervous or overwhelmed.

With research showing over half of adults (55 per cent) in Scotland are still worried about the coronavirus situation, tips to help feel calmer include keeping active, staying connected with others, planning ahead before leaving the house, being around nature and taking deep breaths.

The campaign also signposts helplines for those who need to talk to someone about how they’re feeling, including NHS24, Breathing Space, SAMH and the Samaritans.

Principal Medical Officer, Dr Alastair Cook said: “As we gradually come out of lockdown and life gets busier, it’s important to continue to look after ourselves, and others.  Each change brings another adjustment, and whilst many will welcome having more freedoms, feelings of worry are natural as we start to go out more.

“This survey indicates people are at different stages in their journey out of lockdown, and it’s encouraging to see many are taking things at their own pace.  Simple steps such as mentally preparing yourself for meeting up with others, getting regular exercise, keeping in touch with friends and family and getting outside as the weather starts to improve can help you cope as things change.

“If you’re feeling anxious, try to limit the time you allow yourself to worry and take deep breaths if you start to feel overwhelmed.   Remember that support is there if you need to talk to someone about how you’re feeling.”

Minister for Mental Wellbeing and Social Care Kevin Stewart, said: “We have lived with necessary restrictions on our lives to reduce the transmission of coronavirus for a long time now.  As these restrictions ease, many people are understandably nervous or worried about the changes.

“We have all had to cope and adapt to control the virus and now we are having to cope and adapt to new freedoms. It is more important than ever to look after our mental health and wellbeing.  This campaign highlights the things we can do to look after ourselves, and each other.”

To find other tips to help you cope, visit clearyourhead.scot

COVID-19 causes motorist anxiety and stress levels to rocket while confidence drops

  • IAM RoadSmart study finds that one-in-five drivers and riders are more anxious about being on the road since lockdown
  • More than four-in-five motorists felt they weren’t getting the mental health support they needed and admitted to ‘suffering in silence’
  • Almost two thirds of people are worried about giving someone a lift from the fear of catching COVID-19
  • Further periods off the road, such as a local lockdown or a second national lockdown, could have road safety implications, warns the road safety charity

One-in-five drivers and riders are more anxious about being on the road since the start of lockdown, a study by IAM RoadSmart has discovered.

With local lockdowns becoming increasingly common and the ever-present risk of a further national lockdown over the coming months, the UK’s largest independent road safety charity is concerned that increased anxiety, stress levels and diminished confidence levels in day-to-day driving could be triggered by a second prolonged period off the road, which could have road safety implications.

More than eight-in-10 motorists surveyed admitted to ‘suffering in silence’ after feeling they weren’t getting the support they needed to deal with feelings of anxiety brought on by the lockdown. This figure may rise in the event of further lockdowns, presenting an even greater road safety risk after a second spell of limited travelling.  

Of the 1,000 people surveyed, 65 per cent felt worried about offering someone, like a friend or colleague, a lift in their car or on their motorcycle, from fear of catching COVID-19.

The anxiety findings reflect insight from a leading expert in driver and rider behaviour Professor Alex Stedmon, a cognitive psychologist who works as an independent transport consultant at Open Road Simulation Ltd.  His expertise has highlighted how the skill of driving or riding is unlikely to have disappeared over lockdown, but that confidence and familiarity might.

Professor Stedmon said: “Simply put, the brain works on two levels. It has short-term or working memory, which has a small capacity and focusses on what you’re doing at that precise moment, and everything else is long-term memory, the place where we transfer the processes that make up our skills – such as driving.

“The mechanics of driving or riding aren’t going to evaporate over lockdown, but the confidence and familiarity of driving a car or riding a motorcycle might, which could lead to increased levels of anxiety.”

Richard Gladman, IAM RoadSmart’s Head of Driving and Riding Standards, said: “Confidence is a major factor in how we drive or ride, particularly for those who have been driving or riding less in recent months.

“A loss of confidence can increase anxiety which in turn puts us at greater risk of being involved in an incident on the road.

“The good news is there are some simple things we can all do to make sure we maintain our confidence and minimise the risk of anxiety creeping in when we are driving or riding. As the foundation to all safer driving and riding, these reflect a common-sense approach that is easy to make part of your everyday driving and riding.

“Through planning and preparation before your journey, staying focused on the road and avoiding distractions and by sharing the road considerately with all other road users, being mindful of our limits and taking time to get the basics right, we can all stay sharp and keep safe.”

Further findings from the survey also reveal the different attitudes towards stress and anxiety levels in the UK regions.

The increased number of cyclists on the road is causing motorists in Scotland the most stress, with almost half (46 per cent) of people admitting this, followed closely by 41 per cent of people in the South East.

While 39 per cent of people in Northern Ireland have found more pedestrians on the roads and pavements the greatest source of stress and increased anxiety levels since the start of lockdown.

In the West Midlands, 54 per cent of motorists were most concerned about the standards of other people’s driving following a long break off the roads throughout lockdown, followed closely by 44 per cent of motorists in the South West who also had the same concerns.

In Wales, 75 per cent of motorists, and in London 67 per cent of motorists, were most worried about catching COVID-19 from giving someone a lift in their car or on their bike.

IAM RoadSmart offers a range of driver and rider assessments and skills refreshers as well as Advanced Driver and Rider courses.

Richard added: “Anyone who feels they have lost confidence or feels more anxious about taking to the roads will find a refresher of the basics now could help reduce stress and prepare them for whatever the future holds in terms of driving and riding.

“It could also improve wellbeing and mental health, something that is more important than ever in these uncertain times. All in-car training adheres to government social distancing guidelines.”

Negative thoughts: useful tips from Parent Club

Our kids have been through a lot this year – so if yours are finding it hard to get used to being back at school, that’s quite understandable 😔 

Here are some tips for helping your children deal with negative thoughts – they work for grown ups too!

🎨 Draw the worry – then scrunch up the paper and bin it

🏝️ Ask them to describe their favourite place – what can they see, hear and smell there?

✋ Get them to take deep breaths while tracing round their hand with one finger

🎵 Play their favourite music and dance or chill out together

For more tips, check out 👉 parentclub.scot/…/supporting-your-childs-mental-health-duri…

#ParentClub #HereForYou #ParentClubTips #BackToSchool

Psychologists publish advice for key workers and their children

Psychologists from the British Psychological Society have produced guidance for key workers and their children on navigating the emotional effects of the Covid-19 pandemic.

Children are likely to be feeling unsettled by the upheaval of the Coronavirus lockdown, and some may be more worried because of having a parent who is still going to work.

The booklet for parents gives some straightforward tips on how they can help their children to cope, which includes:

  • Asking the child questions and talking to them
  • Giving the child choices over their time
  • Making their routine as consistent as possible, particularly at bedtime
  • Helping them to understand and share their feelings

It also provides guidance on finding a balance between work and home life at a time when there are many different things for key worker parents to manage at once.

Dr Bethan Phillips, a member of the Division of Clinical Psychology’s Faculty for Children, Young People and their Families that produced the documents, said: “We are all extremely grateful to key workers for the role that they are playing in keeping everyone safe and the country going, but we also appreciate the vital role of parenting.

“We hope that this information will be helpful to both key workers and their children in navigating these difficult times.”

In addition to the guidance for parents, there is also an advice sheet aimed at their children to answer the questions they may have.

It explains what a key worker is and why they have to spend so much time at work right now, discusses Coronavirus safety on a basic level and encourages young people to talk to their parents when they’re feeling worried.

Advice for keyworker parents – helping your child adapt

One Year No Beer steps up to support frontline workers

Local Edinburgh start up, One Year No Beer, has sacrificed salaries to ensure a free service to support NHS staff, frontline support workers, all key workers, the unemployed and anyone who needs additional help in taking a break from alcohol during this challenging time.

The bold decision follows reports that confirm alcohol sales in the UK are up 22% in March.

 Ruari Fairbairns, founder and CEO of One Year No Beer, said: “We are currently experiencing the worst global pandemic of our lifetime, which has caused two-thirds, if not more, of adults across the UK to experience anxiety.

“The major problem here is that people are using alcohol as a coping mechanism and this is probably the worst thing that they could do because it is a depressant. We want to help people to look after their mental health and live a better life.”

The brand’s plea follows a recent statement from a World Health Organisation (WHO) expert who warned that alcohol is an “unhelpful coping strategy” for the possible stress and isolation of coronavirus lockdown.

 Fairbairns continued: “The NHS is under increased pressure and this is only set to worsen in the next few weeks as we hit the peak, so in addition to this, the last thing we want people to do is incur any other alcohol-related health issues resulting in an urgent trip to hospital.

“Reducing your alcohol intake and making positive decisions about your health are both great ways to help keep the NHS safe and protect others, all from the safety of your home.”

 Recent research has also revealed that there has been a huge rise in mental health calls, as well asGP’s highlighting an increase in domestic violence and according to step counters, steps are down 50-100% inEurope, suggesting that as a result of COVID-19, people are exercising less and drinking more.

Professor Kevin Moore, one of London’s leading liver specialists with more than 35 years of experience comments: “There is so much positive research and work going on right now in the fight against COVID-19, but it’s vital that people don’t overlook the hugely negative impact that alcohol could have during these challenging times.

“It is well known that excessive alcohol consumption can lead to liver disease and various cancers. What is less well known is that people who drink excess alcohol are more likely to develop pneumonia, respiratory syncytial virus (RSV) infection, and acute respiratory distress syndrome (ARDS).

“That makes it almost certain that if you drink too much alcohol, you are more likely to develop COVID-19 and complications. Further since, alcohol impairs your immune system, if you develop COVID-19 infection, the chronic use of alcohol will impair your ability to recover from infection.”

 Passionate about transforming the world’s relationship with alcohol, One Year No Beer will offer its 28-day intervention programme free for all support staff, all key workers, all unemployed and anyone else who needs additional help during these challenging times.

The digital network, which has been designed to transform behaviour and support mental health, will also include full access to the Challenge Group community, offering daily support as well as online meetings.

Fairbairns concludes: “We are giving away our 28-day challenge for free over the coming weeks because we genuinely believe that this is the right thing to do.

“We strongly believe that NOW, during this pandemic, is more important than ever to look after ourselves and one of the ways we can do this is by reducing our alcohol intake.

“Like most businesses right now, we are having to adjust to the current situation. Our team is working tirelessly to deliver this offering and I feel so grateful that all of our staff have agreed to take a salary sacrifice so that together, we can continue to support everyone in this time of need.”

For more information visit and to get your 28-day challenge for free, visit https://www.oneyearnobeer.com/

Find comfort in nature

Tackling anxiety and isolation at home with Butterfly Conservation

As we’re all being encouraged to spend more time in our homes and feeling the worry and anxiety of 24/7 news coverage of the global pandemic, Butterfly Conservation is suggesting a way to look after your mental health by spending time in your garden or outdoor spaces. 

For those who are able to get outside, and who now perhaps have more opportunity to do so than normal, gardens across the UK are waking up to spring and there are plenty of species of butterfly to look out for.

Richard Fox, Associate Director (Recording & Research) at Butterfly Conservation suggests a few top butterfly species to spot: “There are a surprising number of species of butterfly which are coming out of hibernation ready for spring. In just the last few days we have had recorded sightings of Brimstone, Peacock, Small Tortoiseshell and Red Admiral all getting active as the weather is warming.

“The three common White butterflies (Large, Small and Green-veined) have also all been sighted already this year in the UK and before long it will be possible to see Orange Tips and Speckled Wood, both of which are early flying butterflies. We’ve not had any recorded sightings yet, but we’d love to receive one!

“The Holly Blue is the only blue butterfly that people are likely to see in their gardens in suburban or urban areas, which should be flying before too long. There are moths flying at night too, though they are a little harder to see in large numbers before the weather starts really warming up.”

Butterfly Conservation Chief Executive Julie Williams said: “While it’s crucial that we all stay safe and take steps to keep ourselves and others physically well at the moment, it’s also important that we take care of our mental health too.

“Anxiety, isolation and feeling stuck at home can have detrimental effects for our mental health and we’re encouraging anyone who can access an outdoor space to take a break in nature, while respecting the guidance on social distancing.

“There’s so much life waking up for Spring in our gardens and outdoor spaces and many of us might have a bit more opportunity to explore them than usual. It’s a proven fact that spending time in nature can have beneficial effects on your mental health.

“Take some mindful time to watch for our first Spring butterflies, record what you see and share it online. You could also plant some wildflower seeds now, ready for our summer pollinators.”

Stephen Buckley, Head of Information at Mind, the mental health charity, said: “We know being told to stay indoors and avoid others can be a very daunting prospect. There are a variety of things you can do to maintain wellbeing in these circumstances, one of which is engaging with nature and green space.

“For many of us, we don’t have access to our own green space in the form of a garden, so in this time of social distancing, we welcome Butterfly Conservation’s suggestion of taking time to watch for the first Spring butterflies. Even something as simple as going to a local public park or sitting by a window to watch butterflies can be beneficial to our mental health.”

If you’d like to take a break in nature, you can identify the butterflies in your garden on the Butterfly Conservation website.

We’d also love you to share your sightings on Twitter, Instagram and Facebook. You can also contribute your sightings online to the Garden Butterfly Survey scheme which is run by the Butterfly Conservation.